07
19
2023

7.21.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | ROTATIONAL NECK

By Adam 0

PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
————————————–

DYNAMIC WARM-UP MENU OPTIONS :

BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15

PEC STRETCH ON PEC DECK
hold a loaded stretch position to open
up the shoulders to the posterior side
of capsule.
2 sets : long deep held stretch

ITY RAISE
incline chest supported db raise in 3 positions.
bench at 45 degrees.

(1) extend both arms to your front in an upward
motion (‘I’), lower, and repeat
(2) extend both arms upward and diagonally away from
your body (‘Y’), lower, and repeat.
(3) raise both arms outward perpendicular to your
body (‘T’), lower, and repeat.

—– SESSION —–

1. CABLE LONG ROPE FACE PULL WITH THUMBS
BACK GRIP POSITION
set cable to a bit over head height in standing position with
2 standard ropes or 1 very long rope attachment. ( i use a super
heavy elite fts band cut for long rope like handles.) the pull is
back and open to the 90/90 position of shoulder external
rotation with upper arm paralled to the floor and forearm 90
degrees to that. thumbs will point back behind you.
3 sets : 12 to 15
*prog overload each set in succession

superset with

HANGING REVERSE SHRUG
hang with just outside width pronated grip in the bottom
position of a pull up – shrug upwards. repeat,
3 sets : failure ( wear straps to extend grip life )
*prog overload each set in succession with a dip belt
if you can take more than 12 reps on these )

 

2. SEATED CHEST SUPPORTED MACHINE
ROW WITH PRONATED 
WIDE GRIP
 horizontal pull if that’s an option and use a 1.5x
shoulder width pronated grip.
4 sets : 20-15-10-8
*prog overload each set in succession 

 

3. SLIGHT DECLINE CHEST SUPPORTED
DB ROW
need to have bench raised up for clearance and set
at a 15 degree decline position. db’s are pulled in the neutral
position with elbows tucked slightly.
4 sets : 10-10-8-8 + drop 8
*prog overload each set in succession

 

4.  SEATED BEHIND THE HEAD LAT PULLDOWN
wide neutral grip pulling behind the head
3 sets :  15-12-10 + last set change over mechanically to front
pulldown to 0-1 RIR using same loading
5. SEATED CABLE CURL WITH
ELBOW BEHIND YOU
this will be a hammer position grip with shoulder turned
inward ( internal rotation ).
4 sets :12-10-8-6 + drop 6
*prog overload each set in succession
6. SIDE SUPPORTED LYING HEAD TURNS
allow neck to hang off bench from side lying position
and rotate head from side to side. you can add loading
with a weight plate or using a strong neck. make sure you lay
both ways to train both sides equally.
3 sets : 10-10-10
*20 total counting both ways each set
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